What splits do you usually run for your 800?
usually I run 68 then 67 for my splits.
Yes I would consider my times good as I am 14.
I am not a 400 guy.
That was my only open 400
Yesterday I ran 300,200,100 @70% In 44, 27, 13.5. 2mile jog later in the evening.
I will keep you updated
hlp wrote:
Yesterday I ran 300,200,100 @70% In 44, 27, 13.5. 2mile jog later in the evening.
I will keep you updated
That's quite quick. You might want to do higher volumes of mid-distance workouts to build strength. Maybe you have to increase you (easy) mileage first, to be able to handle these:
800m pace: 3x(8x100m) 40s recovery between reps, 4min between sets
8-12x 200m with 90s rest
3x400m with 2min recovery, 4x300m with 90s recovery, 6x200m with 60s recovery, 4 min between sets
400s slightly faster than mile pace, 300s a bit faster, 200s at 800m pace.
The biggest advice that you can receive is run more miles. 15miles isn't going to cut it. I ran that in high school and only ever had one good race a season due to inconsistency in miles. Sure you're young but try and increase mileage to at minimum 30/week. You'll easily drop your mile to 4:40s and 800 to 2:05s. Given that you are also properly recovering and doing good workouts i.e. 8x300 @ 48s or 200-500-900-500-200 latters at 400 race pace, 800 race pace, mile race pace feels. Recommend a 10min warmup run before all workouts and a 10min cool down after all workouts. 3or4x1000s are pretty solid 800-mile workouts as well at 2:55/1000m cool down 10min. Another one is 5x400 at 78-80s on 2min drill (this means if you run your 400s in 80s, then you get 40sec recovery before next 400 or if you ran 78 for a 400, then you get 42 sec, get the point? Essentially this helps keep you at steady pace without killing you or giving you too much rest.) After 5x400 jog a full lap very easy(recovery purposes)and follow suit with doing 5x200 at 28-30 on 200 jog recovery.) This workout is geared for 800m primarily. Good luck and run fast.
thanks, yesterday was not suppose to be very hard since today I have 10x300.
I then will ramp off doing easy mileage.
I will work my way up to 30mpw, starting with 4 miles plus strides after every practice
my schedule for next week(trying to peak for last chance meet for nb indoor)
Monday: 2x400 + 2x300 PM 4miles + 4x60m
Tuesday: 100m time trial + Canova special tempo (11 min fast) Pm 5miles
Wednesday :25 min plus 3x100 @800pace plus stretches and calisthenics and drills
Thursday: 25 min + 3x100 @400pace + stretches and calisthenics and drills, PM two miles
Friday : drills + 2x60 + 2x300 + 3x200 + 2x150 + 2x60 long rest plus 2k PM 4miles
Saturday 200m (outdoor) trial in sneakers (goal is sub 24.9) + drills
Sunday: 8 miles
Total mileage: 30-34mpw
Height and weight: 144 and 6'
speed, i'm going to try the 5x200, but not until the week after.
thanks
ill keep the updates coming
hlp wrote:
speed, i'm going to try the 5x200, but not until the week after.
thanks
He meant 5x400m PLUS 5x200m.
5x200m is not enough volume for 800m workout.
You have to understand that while 400, 800 and 1500 are interesting events, they aren't the same. Its not just the distance.
800 is more of a strength event. 1500 is more a speed finish than an 800.
So go out harder in the 400, and its over reasonably quickly. 1500, go out more slowly, and come home with greater effort.
The 800 is going out harder than the 1500, but long enough for you to really suffer.
Likely a poor explanation, but the advice - more miles - is good advice for you. Run 600s if you want to improve your 800.
hlp wrote:
you say that but my 200m time shows that it is possible.
I believe you when you say you ran a 55, but your 800/mile PRs indicate that you're a strength runner. I had similar 880/mile PRs when I was a sophomore and could only manage a 62. Conversely, a 55/2:15 runner could never run 4:49.
If you graph distance and true PRs they always line up; it's a steeper angle for speed runners and flatter for strength runners. An outlier like your 800 PR is not possible.
I do
sorry I meant I don't understand why its impossible, when I did it.
I have no 200/400 training so the 400 was just off my natural ability as well as my 200 besides a few 100m strides until this week
You need to pump up those numbers. You're running rookie mileage. Don't come back here until you hit 80 miles/wk.
hlp wrote:
Hello, I do not know why, but I have run 55 second 400, 24.9 200, and a 4:49 mile. But my 800m pr is 2:15.
My training is about 14mpw with 8x400, 5x6min as the main workouts but usually striders after the workouts.
Never mind the dorks.
The advice about running more mileage you should take though, but the reason
should be to build your aerobic power, you do enough intervals and speed
endurance.
Easy runs of 6 miles and up (easy runs to be able to do workouts without burning out),
with temporuns here and there (85-90% of max heart rate).
You obviously have enough speed , and more speed will come naturally
as you run more and more.
